Sophie Bennett
Chicken chow mein is a popular Chinese dish that can be made at home or ordered as takeout. While it is a tasty meal, it is natural to wonder how many WW points it contains. The number of WW points in chicken chow mein can vary depending on the specific ingredients and cooking methods used, with some recipes offering a lighter or healthier version of the dish.
| Characteristics | Values |
|---|---|
| Number of servings | 5 (1/2 cup servings) |
| Calories | 233 |
| Total Fat | 5g |
| Saturated Fat | 0g |
| Trans Fat | 0g |
| Unsaturated Fat | 0g |
| Cholesterol | 28mg |
| Sodium | 858mg |
| Carbohydrates | 33g |
| Fiber | Not available |
| WW Smartpoints (GREEN) | 5 |
| WW Smartpoints (BLUE) | 4 |
| WW Smartpoints (PURPLE) | 4 |
| WW Freestyle SmartPoints (BLUE) | 6 |
| WW SmartPoints (GREEN) | 8 |
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What You'll Learn
Chicken Chow Mein recipe with 327 calories per serving
Chicken chow mein is a popular Chinese dish that can be made healthier by using fresh ingredients and mindful portion sizes. This recipe for chicken chow mein has 327 calories per serving and is a delicious and nutritious choice for those watching their weight.
Ingredients:
- Skinless, boneless chicken breasts
- Soy sauce
- Light sesame oil
- Oyster sauce
- Granulated sugar
- Cornstarch
- Chicken broth
- Chow mein noodles
- Carrots
- Cabbage
- Garlic
- Green onions
- Bean sprouts
Instructions:
First, dice 2 large (4 oz.) skinless, boneless chicken breasts into 1-inch cube-sized pieces. Put the chicken and 4 tablespoons of soy sauce into a shallow dish, stir to coat, then cover and put in the fridge to marinate for 30 minutes.
Next, prepare the chow mein noodles according to the package instructions. Drain and set aside.
Heat a large wok or pan and add a bit of oil. Cook the chicken until it is golden brown. Remove the chicken from the pan and set it aside.
Add carrots, cabbage, and garlic to the pan and saute for a few minutes until the vegetables are slightly softened.
Combine soy sauce, light sesame oil, oyster sauce, granulated sugar, cornstarch, and chicken broth in a small mixing bowl to make the signature sauce.
Add the cooked noodles, bean sprouts, and sauce to the pan. Toss until all ingredients have absorbed the sauce.
Finally, add the chicken back to the pan and cook for about 2 minutes, distributing the sauce evenly. Garnish with chopped green onions and serve hot!
Nutrition Facts:
Each serving of this chicken chow mein has 327 calories, 5 grams of fat, 54 grams of carbohydrates, 21 grams of protein, 8 grams of fiber, and 10 grams of sugar.
Variations:
This recipe can be made vegetarian by leaving out the chicken. It can also be adapted to include other proteins or tofu.
Smart Points:
The recipe has 6 Blue Smart Points, 8 Green Smart Points, and 8 Plus Points.
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Chicken marination with soy sauce
Chicken chow mein is a tasty and healthy dish, with green, blue, and purple varieties having 5, 4, and 4 WW points per serving, respectively. Now, let's talk about marinating chicken with soy sauce.
First, decide on the type of chicken you want to use. Boneless chicken thighs and breasts are popular choices for soy sauce marinades. You can also use chicken wings, drumsticks, or bone-in thighs, but you may need to adjust the cooking time accordingly.
Next, prepare the marinade. A simple combination of soy sauce and garlic can be quite effective, but you might want to add other ingredients to enhance the flavor and tenderness of the chicken. Some popular additional ingredients include honey, Chinese cooking wine ("Shaoxing wine"), olive oil, lemon juice, balsamic vinegar, brown sugar, Worcestershire sauce, and various spices.
Once you have gathered your ingredients, mix them well in a jug or a large nonporous bowl. If you're using honey, make sure it's completely dissolved. Pierce the chicken breasts with a fork all over to allow the marinade to penetrate the meat, then place the chicken in a container or a large Ziploc bag and pour the marinade over it. Coat the chicken thoroughly, ensuring that all pieces are well covered.
After marinating, place the chicken in the refrigerator. The ideal marination time is between 4 and 5 hours, but if you're short on time, 30 minutes to 1 hour will also work.
Finally, it's time to cook the chicken. You can grill, bake, or stir-fry it, depending on your preference. If grilling, preheat your grill to medium-high heat, lightly oil the grate, and cook the chicken for about 5-6 minutes per side, or until it's no longer pink and the juices run clear. For stir-frying, heat a wok or a large skillet pan over medium-high heat and cook the chicken until it's lightly browned.
Remember, the key to a successful marinade is allowing enough time for the flavors to penetrate the chicken, so don't rush the marination process if you can help it!
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Noodle preparation
Choosing the Right Noodles
Chow mein typically uses wheat noodles made with eggs, resulting in a yellowish colour. These noodles are similar to Italian pasta noodles and have a pleasant bite to them. You can usually find dry chow mein noodles in the Asian aisle of most grocery stores. However, if you're lucky, you might stumble upon pre-cooked chow mein noodles in the refrigerated section, ready to be tossed into your pan.
Preparing the Noodles
Follow the instructions on the noodle package for the best results. Typically, you'll need to soak the dry noodles in boiled water for about a minute, and then drain them. Some recipes call for rinsing the cooked noodles under cold running water to stop the cooking process and prevent them from becoming mushy. Drain the noodles thoroughly and set them aside until you're ready to add them to your stir-fry.
Cooking the Noodles
Add the noodles to your wok or pan when your vegetables and chicken are almost cooked. You want the noodles to retain their bite and not get too soft. Pour the sauce over the noodles and toss everything together. Keep tossing and cooking for about a minute to ensure even distribution of the sauce.
Customisation and Tips
Feel free to experiment with different types of noodles, such as rice noodles or yakisoba noodles, to find your preferred texture and flavour. Remember, the key to a great chow mein is in the sauce, so make sure you get that right! Additionally, always have all your ingredients ready before you start cooking, as the stir-frying process moves quickly.
Now that you know how to prepare the noodles, you're well on your way to creating a mouth-watering chicken chow mein dish!
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Stir-frying vegetables
Chicken chow mein is a tasty dish, but it can be made healthier by substituting certain ingredients. One recipe suggests using Web-Pac Chow Mein Stir-Fry noodles, which can be found at most grocery stores, and opting for skinless, boneless chicken breasts. The recipe also includes cabbage, carrots, and bean sprouts.
Now, onto stir-frying vegetables. This cooking technique is a great way to prepare a quick, tasty, and nutritious meal. Here's a step-by-step guide to stir-frying vegetables:
Selecting Vegetables
When choosing vegetables for stir-frying, aim for a variety of colours and textures. Common choices include onions, mushrooms, bell peppers, broccoli, carrots, and sugar snap peas. You can also add leafy greens such as bok choy, turnip greens, or Swiss chard. If you're feeling adventurous, try water spinach, ong choy, or snow pea shoots. Just remember to wash, stem, and cut these leafy greens before cooking.
Preparing the Sauce
Stir-fry sauces typically include soy sauce, water, brown sugar, sesame oil, garlic, ginger, and cornstarch. Combine these ingredients in a bowl and set the sauce aside until you're ready to use it. You can adjust the sauce to your taste by adding more or less of each ingredient.
Chopping the Vegetables
Chop your selected vegetables into similar-sized pieces. You can slice, dice, or cut them into your preferred shape. Just remember that the key to successful stir-frying is ensuring that all the vegetables cook evenly, so try to keep the sizes consistent.
Heating the Wok or Pan
Add cooking oil to a wok or large skillet. Heat it over medium-high heat. It's important that the pan and oil are very hot before adding the vegetables, but be careful not to let the oil smoke.
Cooking the Vegetables
Start by adding the hardest or longest-cooking vegetables first. Carrots and broccoli are good options to begin with. Cook and stir these for about a minute, or until the broccoli turns bright green. Then, add the vegetables that soften more quickly, such as mushrooms and sugar snap peas. Continue stirring and cooking for another minute or two. Finally, add the softest vegetables, like bell peppers and onion.
Adding the Sauce
Once your vegetables are almost done to your liking, it's time to add the sauce. Pour the prepared sauce into the wok or pan and continue cooking and stirring. The sauce will thicken and become glossy as it simmers. If you prefer your vegetables to be softer, continue cooking until they reach your desired doneness.
Serving
Remove the stir-fried vegetables from the heat and serve them immediately. You can serve them as a side dish or enjoy them as a main course over cooked rice or noodles. Sprinkle with sesame seeds for extra flavour and texture.
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Weight Watchers Chicken Lo Mein alternative
Chicken Lo Mein is a great option for those on the Weight Watchers program, with one recipe scoring 4 points. However, if you're looking for an alternative, Chicken Chow Mein is a tasty and healthier option with a similar points value.
Chicken Chow Mein Recipe
This recipe is a healthier alternative to takeout, with each serving containing 327 calories and 5 grams of fat.
Ingredients:
- Chicken breast
- Celery
- Onion
- Cabbage
- Carrots
- Snap peas
- Light and dark soy sauce
- Sesame oil
- Spaghetti
Method:
- Cook the chicken in a separate pan over medium-high heat until browned. Remove and set aside.
- Sauté the celery and onion until softened.
- Add cabbage and cook until tender.
- Return the chicken to the pan with the vegetables.
- Add cooked spaghetti and prepared sauce.
- Stir-fry until everything is heated through and combined.
- Serve immediately.
Points Values
- Blue Smart Points: 6
- Green Smart Points: 8
- Plus Points: 8
Lighter Alternative
For an even lighter option, you can try a recipe that uses Web-Pac Chow Mein Stir-Fry noodles and skips the oil. This recipe has:
- GREEN: 5 Smartpoints per serving
- BLUE: 4 Smartpoints per serving
- PURPLE: 4 Smartpoints per serving
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Frequently asked questions
There are 5 SmartPoints in a 1/2 cup serving of chicken chow mein on the GREEN plan, 4 SmartPoints on the BLUE plan, and 4 SmartPoints on the PURPLE plan.
Yes, the number of WW points in chicken chow mein may vary depending on the recipe and the portion size. Some sources suggest that a serving of chicken chow mein is worth 7.5 WW points.
Yes, there are WW points in other types of chow mein, such as beef chow mein, which is approximately 8 points, and prawn chow mein, which is about 3.5 points for a regular portion and 5 points for a king prawn portion.
